Muchas mujeres tras ser madres no sienten el abdomen como antes, pero no entienden por qué, presta atención porque puede que te esté ocurriendo lo siguiente.
La diástasis abdominal o del recto del abdomen es la separación de los músculos del abdomen a causa de un daño en el tejido conectivo, que supone un problema tanto funcional como estético. Existen distintos tipos de diastasis, una cuando no hay rotura de las estructuras aunque estemos en riesgo y otra cuando la estructura que une los abdominales se rompe provocando que las vísceras salgan hacia fuera al mínimo esfuerzo. Casi un 70% de las mujeres embarazadas sufre esta patología.
Índice de contenidos
¿Por qué se produce?
Se puede producir por diferentes causas y los hombres también pueden sufrirla. Por un aumento excesivo de peso, ya que podemos provocar que la línea alba no soporte la presión a la que es sometida. Por estreñimiento excesivo. O la causa más común, por el embarazo, ya que la respuesta natural es adaptarse al desarrollo del bebe y proporcionarle espacio separando los tejidos de la pared abdominal. Además durante este periodo se producen importantes cambios hormonales que alteran la estructura y elasticidad de los tejidos.
¿Cómo se si sufro diástais?
Un fisioterapeuta te lo diagnosticará con seguridad, pero puedes hacerte una idea orientativa si al tumbarte boca arriba con las rodillas flexionadas y plantas de los pies apoyadas, tratas de tensar el abdomen y puedes hundir un dedo o más en la línea media del recto abdominal. A partir de 2 – 2,5cm se considera diastasis.
No te explores tu abdomen hasta pasar aproximadamente una semana tras el parto si ha sido natural e incluso 5-6 semanas si ha sido por cesárea ya que no es fiable todavía.
¿Se puede prevenir?
Un buen tono muscular previo al embarazo hace que tu cuerpo sea menos susceptible de padecerla. También debes continuar si es posible con el ejercicio durante el embarazo, prestando especial atención a la musculatura profunda del abdomen y al suelo pélvico.
¿Cómo solucionarla?
Con trabajo y constancia se puede recuperar, pero no es algo fácil. Lo primero que debes hacer es ponerte en manos de un profesional que te indique lo correcto en tu caso personal, no todos necesitamos lo mismo.
A continuación olvídate de hacer cientos de abdominales convencionales, podría empeorar tu problema ya que es posible que contribuyas a debilitar el suelo pélvico y separes aún más tu recto del abdomen. Por el contrario trabaja el transverso, ese músculo profundo que marca la cintura estrecha con ejercicios como este:
También puedes usar una faja especializada pero siempre con control, un tiempo determinado y sin que genere dependencia.
En los casos más severos se puede recurrir a cirugía, generalmente esto se plantea cuando la diástasis supera los 4-5 centímetros y solo para quienes tras un largo proceso de recuperación mediante entrenamiento no han conseguido el objetivo. En ese caso también debes pasar por un proceso de recuperación mediante un entrenamiento.
En muchas mujeres una pequeña diastasis desaparece sola semanas después del parto, así que no debes adelantarte y date cierto margen antes de comenzar a hacer los ejercicios.
Ahora que ya sabes como detectar esta patología y como comenzar a poner remedio no lo dejes pasar y empieza ya!
Doble Grado en Ciencias de la Actividad Física y el Deporte y Nutrición Humana y Dietética.
Entrenadora Personal con certificación profesional.
Master en Fisicoculturismo y Fitness (IFBB y FEFF) además de múltiple formación en otras diplomaturas, idiomas y especializaciones relacionadas con el sector, esta profesional del sector centra su trayectoria en el mundo deportivo hace más de 10 años, y cuenta con la experiencia y talento necesarios para ayudar a cualquier persona a conseguir su objetivo, como entrenadora y deportista conoce lo difícil que es lograrlo sin la ayuda de un profesional cualificado.
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Buenas tardes Rosa, si tienes una diástasis muy pronunciada puedes complementar con fajas, pero lo realmente efectivo para solucionarlo es un entrenamiento específico para dicho problema preparado por un profesional que corrija tu musculatura. La faja es un «remedio temporal», un apoyo, pero no lo va a solucionar. Según tu necesidad y situación necesitas un tipo u otro sin conocerte no podría indicarte una específica.
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